Surya Namaskar A (Sun Salutation A)
Surya Namaskar A · soor-yah nah-mahs-KAHR
Duration 3–15 minLevel beginnerWhen morning, sunrise
Notes
The foundational sun salutation sequence practiced at sunrise. A flowing series of 12 poses synchronized with breath that warms the body, stretches major muscle groups, and honors the sun as a source of life energy.
Benefits
- full body stretch
- cardiovascular warmup
- breath-movement coordination
- energy cultivation
In order
1Mountain PoseTadasana2Upward SaluteUrdhva Hastasana3Hand Under Foot PosePada Hastasana4Low LungeAnjaneyasana5Downward-Facing DogAdho Mukha Svanasana6Cobra PoseBhujangasana7Downward-Facing DogAdho Mukha Svanasana8Low LungeAnjaneyasana9Hand Under Foot PosePada Hastasana10Upward SaluteUrdhva Hastasana11Mountain PoseTadasana
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